The following
program is designed to
00:00:02.19\00:00:03.70
demonstrate
simple workouts that you
00:00:03.73\00:00:05.26
can use to improve your health.
00:00:05.29\00:00:06.87
Be sure to consult
your physician before
00:00:08.84\00:00:10.58
beginning any exercise program.
00:00:10.61\00:00:12.35
A fat soluble substance
synthesized by the liver
00:00:14.93\00:00:17.80
causes a lot of stress
in our society. What is it?
00:00:17.83\00:00:20.90
Stay tuned and find out next on
00:00:20.93\00:00:23.27
Body and Spirit Aerobics.
00:00:23.30\00:00:24.49
Hello I'm Dick Nunez,
Wellness Director of the
00:00:51.90\00:00:53.58
Black Hills Health
and Education Center.
00:00:53.61\00:00:55.23
Welcome to Body
and Spirit Aerobics.
00:00:55.55\00:00:57.26
There is a
substance out there that's
00:00:58.42\00:00:59.73
greatly misunderstood.
It's called cholesterol.
00:00:59.76\00:01:02.38
What it is? It's a
fat soluble substance
00:01:02.41\00:01:04.81
synthesized by the
liver. But, people are always
00:01:04.84\00:01:07.49
making the comments
about good and bad cholesterol,
00:01:07.52\00:01:09.58
and there is a lot of
misunderstanding about it.
00:01:09.61\00:01:11.40
So, we are going to
explore it a little bit
00:01:11.43\00:01:12.77
more as we get into our workout.
00:01:12.80\00:01:14.13
I believe we are
ready to get started.
00:01:14.16\00:01:15.57
Helping me out today
will be Jonathan and Richard,
00:01:15.60\00:01:17.98
a couple of friends
of mine from back at the
00:01:18.01\00:01:19.86
Black Hills, and both
people I personally trained
00:01:19.89\00:01:24.30
So, I know they are in
good shape, and we will
00:01:24.33\00:01:25.89
be able to get
good hard workout.
00:01:25.92\00:01:27.32
Right guys. Oh yeah.
Okay Alright, let's start by
00:01:27.35\00:01:30.87
warming up. We will
bring it up and around,
00:01:30.90\00:01:35.20
and we are just
loosening up the shoulders,
00:01:35.23\00:01:36.65
stay relaxed and up
and around, up and around,
00:01:36.68\00:01:40.46
up and around, up
and around, stay loose.
00:01:41.10\00:01:43.76
Now let's go the other
way Can you swim Richard?
00:01:46.03\00:01:50.14
Not to well. Okay. Can
you swim Jonathan? Oh yes.
00:01:51.58\00:01:54.13
Here we go. You
know, I act like an anchor.
00:01:58.28\00:02:01.04
I go down, down, down,
down Okay up and around,
00:02:02.71\00:02:07.47
up and around, up and around,
00:02:07.50\00:02:09.76
okay. Let's hit
the push up position.
00:02:09.79\00:02:12.12
Okay Richard you go
off to your knees do
00:02:15.48\00:02:17.29
the modified
ones. Jonathan regular.
00:02:17.32\00:02:19.84
Okay. Up, follow
my lead, down and up,
00:02:19.87\00:02:22.65
okay up hold, down,
up and hold, down, up
00:02:23.16\00:02:28.65
hold, down, up
and hold, down, up and
00:02:28.68\00:02:33.70
hold, now go part
way down, now go down
00:02:33.73\00:02:37.48
a little more, now up all
the way, down a little bit,
00:02:37.51\00:02:41.26
back up, down all the
way, part way up, back
00:02:42.80\00:02:47.25
down, up all the
way, down a little bit,
00:02:47.28\00:02:51.06
down some more, up a
little bit, back down,
00:02:52.28\00:02:56.24
up all the way, down a
little bit, down some more,
00:02:57.18\00:03:01.25
down a little more, up all
the way, down a little bit,
00:03:02.13\00:03:06.59
down some more, down
some more, up all the way,
00:03:07.70\00:03:11.65
down a little bit, down
a little more, hold for 10
00:03:12.71\00:03:16.44
1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Good.
00:03:16.47\00:03:26.44
Come on up. Okay Richard
get the towels for us please
00:03:27.93\00:03:31.62
Alright we are going
to do some back training.
00:03:37.08\00:03:39.06
Gonna use our towel
grab it with our right
00:03:39.09\00:03:41.31
hand down towards
the bottom, grab it close
00:03:41.40\00:03:44.39
with the other hand,
and now we are going to
00:03:44.42\00:03:46.45
pull back in, reach
back out, do twenty of them
00:03:46.48\00:03:50.50
and pull, and pull, and
pull, and pull, and pull,
00:03:51.55\00:03:59.47
there is 8, 9, 10
give your resistance, 11
00:04:00.62\00:04:06.14
and 12, 13, 14, 15, 16,
17, 18 two more, 19 and 20.
00:04:06.99\00:04:20.36
Okay, let's switch,
00:04:20.39\00:04:22.74
okay, pull and reach
and pull, and reach, and
00:04:27.75\00:04:32.39
pull, and reach, 4,
and pull, and pull and 7
00:04:32.42\00:04:39.79
and pull, and pull
there is 10, 11, 12, 13, 14
00:04:40.70\00:04:51.37
way out 15, five more
times 1 and 2 and 3 and
00:04:51.40\00:04:58.97
4 and 5, good.
Alright, we are going to do
00:04:59.00\00:05:02.45
some shoulders, bring
them up to your chest,
00:05:02.48\00:05:05.30
pull the towel
apart, press up, come back
00:05:06.05\00:05:09.45
down, press up,
and down, press up, and
00:05:09.48\00:05:14.57
down, press up,
come down, press up, and
00:05:14.60\00:05:19.41
down, and press,
and down, and press, and
00:05:19.44\00:05:24.12
down, press up, bring
it down, press it up, bring
00:05:24.15\00:05:28.54
it down, press up,
keep pulling your towel
00:05:28.57\00:05:31.32
apart, shouldn't see
any slack in the towel.
00:05:31.35\00:05:34.25
If I know the towel
is slacking, I know that
00:05:34.84\00:05:36.82
you are slacking,
and push, and push,
00:05:36.85\00:05:40.98
and push, keep
pulling apart, and push, press
00:05:42.15\00:05:46.19
up, and press, and
press, and press, and press,
00:05:46.22\00:05:54.24
10 more 1, and 2, and
3, and 4, and press, and
00:05:55.02\00:06:04.64
press, and press,
press it up, two more, press,
00:06:04.67\00:06:10.60
and press, good.
Alright, now we are
00:06:10.63\00:06:14.14
going to take our
towel. We are going to drape it
00:06:14.17\00:06:16.22
over the outside
of our right hand.
00:06:16.25\00:06:18.10
We are going to grab
underneath it with our
00:06:18.76\00:06:20.21
left, we're going to
curl up, and down, curl up
00:06:20.24\00:06:24.85
and down, provide the
resistance as you curl
00:06:24.88\00:06:28.76
up, and down, and curl
down, curl down, curl it
00:06:28.79\00:06:35.20
up, and down, curl
up, and down, curl up and
00:06:35.23\00:06:40.28
down, and curl and
down, and curl, ten more
00:06:40.31\00:06:44.47
times there is 1 and
2, 3 flex the biceps each
00:06:44.50\00:06:50.72
time you curl, there's
6 and 7 and 8 two more,
00:06:50.75\00:06:58.76
squeeze it and up,
okay. Now drape it over the
00:06:59.53\00:07:03.10
other side, so it's
off to the thumb side that
00:07:03.13\00:07:05.05
shall keep your arm
in the supinate position
00:07:05.08\00:07:07.73
because part of the
biceps function is to
00:07:07.76\00:07:09.78
supinate the wrist.
So, now you are going to
00:07:09.81\00:07:11.86
grab underneath, curl
it up, and curl, and curl,
00:07:11.89\00:07:17.41
and curl, and curl,
and up, flex the bicep and
00:07:18.44\00:07:25.05
up, and up, up and 9
and 10. 10 more, curl, flex
00:07:25.08\00:07:34.42
each time, give
yourself some resistance,
00:07:34.45\00:07:36.50
and five more to go
and 2, and 3, and 4 and 5.
00:07:40.52\00:07:48.83
Now, we are going to
do some triceps, grab it
00:07:48.86\00:07:51.32
at the end with your
right hand, grab close
00:07:51.35\00:07:54.26
with your left, start
up by your left pectoral
00:07:54.29\00:07:57.18
muscle, push it
down, and back up, push,
00:07:57.21\00:08:02.08
push, push, and
push, and press, and press,
00:08:03.23\00:08:10.15
press it down, and
press, and press, 10 more press,
00:08:11.09\00:08:16.51
and press, press, and
press, and press, and press,
00:08:16.54\00:08:24.31
and press, and 7,
8, 9, one more and 10.
00:08:25.22\00:08:32.12
Okay, grab with the
left hand down at the end.
00:08:33.52\00:08:36.39
Okay, come close to
with your right hand,
00:08:37.43\00:08:38.86
start up by your
right pectoral muscle, push
00:08:38.89\00:08:41.15
down, and push all
the way, and push, and
00:08:41.18\00:08:47.21
push, and push, and
push, and push, press it
00:08:47.24\00:08:53.57
down, and press, and
press, 10 more 1 and 2
00:08:53.60\00:08:59.74
and 3, and press, and
press, 5 more, push and
00:09:00.57\00:09:06.57
push, and push, and
push, and push, good.
00:09:06.60\00:09:11.69
Alright, we are going to
start into our cardio work.
00:09:12.55\00:09:16.41
And I want you to
start with some side steps.
00:09:17.32\00:09:19.88
Okay, lets start by
stepping to the left,
00:09:20.16\00:09:22.45
and bring it to right,
okay hold on go to the left,
00:09:22.96\00:09:26.25
okay bring your foot
to the, now bring your
00:09:26.84\00:09:28.39
right foot in, okay
now step back to the right,
00:09:28.42\00:09:31.03
bring your left foot
in, okay and back out,
00:09:31.25\00:09:33.64
there we go, now we are going,
00:09:33.67\00:09:37.03
and step, and step,
left and right, and left,
00:09:41.27\00:09:46.22
and right, and left, and right.
00:09:46.77\00:09:49.53
Okay Jonathan, slow
down just a little bit.
00:09:51.13\00:09:52.94
We are not ready to go
that fast yet, left, okay
00:09:52.97\00:09:56.39
we need to get
together okay right, and left,
00:09:56.42\00:09:59.82
and right, and left,
and right, and left, right,
00:10:00.43\00:10:05.70
and left, right, and
left, and right, and left,
00:10:05.73\00:10:11.23
and right, and left, and
right, and left, right, left,
00:10:11.63\00:10:17.56
right, left, right,
left, right, left, right, left,
00:10:18.19\00:10:25.95
right, left, right,
10 more, 1, and 2, and 3,
00:10:26.37\00:10:34.94
and 4, and 5, 6, 7, 8,
9, and 10. Good, okay you
00:10:36.17\00:10:49.59
fellows start
stepping, step in place, okay
00:10:49.62\00:10:54.66
swing the arms.
We were talking about
00:10:54.69\00:11:00.15
buoyancy Richard when
I was running athletic
00:11:00.18\00:11:02.51
clubs, I had to take
a deep water aerobics
00:11:02.54\00:11:04.88
class and I am so
unbuoyant that they put
00:11:04.91\00:11:07.18
a vest on me thinking
that would hold me up,
00:11:07.21\00:11:09.96
and I went down and
just right to the bottom,
00:11:09.99\00:11:11.98
and they said that's
really unusual, so they
00:11:12.41\00:11:13.76
put another vest on
me, so I had two vests on
00:11:13.79\00:11:16.52
and I still went
down like a rock, and so
00:11:16.55\00:11:19.07
finally I put a
Styrofoam dumbbell
00:11:19.10\00:11:20.62
under each arm, and
then I was finally able
00:11:20.65\00:11:22.56
to stay up buoyant.
That's the only time in
00:11:22.59\00:11:24.37
my life I have ever
floated, I've never known
00:11:24.40\00:11:25.87
what it's like to be able
to float. I know what it's
00:11:25.90\00:11:27.97
like to sink but not to float.
00:11:28.00\00:11:29.79
Speaking of floating,
we will talk a little bit
00:11:31.29\00:11:32.99
about cholesterol
now. As I mentioned earlier
00:11:33.02\00:11:35.48
it's a fat soluble
substance synthesized
00:11:35.51\00:11:37.97
by the liver, think of
it this way. When you fry
00:11:38.00\00:11:41.50
something in an oily
pan, if you just go to
00:11:41.53\00:11:44.52
wash it with just
water what happens not much.
00:11:44.55\00:11:47.63
So, you have to add
something to cut the
00:11:47.91\00:11:49.81
grease. Lot of people
think of dawn detergent
00:11:49.84\00:11:52.96
which is a good grease
cutter. So, you put some
00:11:52.99\00:11:55.27
dawn detergent there it
cuts the grease and they
00:11:55.30\00:11:56.93
can wash the oil
out. Well the cholesterol
00:11:56.96\00:11:59.42
acts like dawn detergent,
it goes to the gallbladder
00:11:59.45\00:12:02.94
where it's
converted into bile salts and
00:12:02.97\00:12:04.41
bile acids and then the
gallbladder acts as soap
00:12:04.44\00:12:07.20
dispenser and
squeezes it into the small
00:12:07.23\00:12:09.38
intestine for the
digestive process.
00:12:09.41\00:12:11.12
So, the more fat we
eat the more cholesterol we
00:12:11.44\00:12:14.20
need to produce,
okay let's pick it up.
00:12:14.23\00:12:15.55
Now that we're
getting warmed up.
00:12:16.86\00:12:17.96
Now we can pick it up
and make Jonathan happy.
00:12:17.99\00:12:20.21
I don't know if it
will make Richard happy
00:12:22.48\00:12:23.68
but we will make Jonathan happy.
00:12:23.71\00:12:24.85
That's
important. That's important.
00:12:24.88\00:12:27.08
A little bit faster,
ease up, there we go.
00:12:29.02\00:12:33.18
Let's just hold
that nice steady pace.
00:12:33.21\00:12:35.11
We will hold that for
a couple of minutes and
00:12:37.71\00:12:39.21
we will go ahead and
change to another exercise.
00:12:39.24\00:12:41.37
And so the body
produces cholesterol by
00:12:44.56\00:12:46.79
the more fat we
consume and of course
00:12:46.82\00:12:48.69
a lot of people take in
cholesterol during their
00:12:48.72\00:12:51.64
dietary pattern. Now
I know there are people
00:12:51.67\00:12:53.81
out there who can eat
all sorts of meat, and all
00:12:53.84\00:12:56.15
sorts of fatty
products and still have a little
00:12:56.18\00:12:58.29
cholesterol, but on the
average that isn't the case
00:12:58.32\00:13:01.54
Those who can do
that are blessed with good
00:13:01.82\00:13:03.79
genetics, and some no
matter how careful they
00:13:03.82\00:13:06.62
are it seems like their
cholesterol still rises.
00:13:06.65\00:13:09.07
But, cholesterol is only
an indicator of heart disease
00:13:09.49\00:13:12.47
In other words
somebody can have a
00:13:12.50\00:13:13.99
very low
cholesterol level and still have
00:13:14.02\00:13:16.12
blocked up
arteries. Somebody can have a
00:13:16.15\00:13:18.30
higher cholesterol level
and still have open arteries
00:13:18.33\00:13:21.14
Okay, a little bit
higher, okay good, keep those
00:13:22.74\00:13:27.18
arms swinging, and we
got another twenty five
00:13:27.21\00:13:32.27
seconds to go this way
and then we're gonna go
00:13:32.30\00:13:34.49
into some
lunges. Okay step it up,
00:13:34.52\00:13:38.68
and down to fifteen seconds.
00:13:43.02\00:13:44.58
I can hear the
respiration starting to pick up
00:13:50.62\00:13:52.77
at least on
Jonathan, I don't hear anything
00:13:52.80\00:13:54.10
out of Richard yet.
Okay, let's go right into
00:13:54.31\00:13:57.25
lunges, don't have
to break stride, okay
00:13:57.28\00:13:59.79
left good and right, and
left, and right, and so we
00:13:59.82\00:14:06.27
use the term good
cholesterol and bad
00:14:06.30\00:14:07.97
cholesterol if you
have any LDL cholesterol
00:14:08.00\00:14:11.71
at all, which we
considers the bad cholesterol,
00:14:11.74\00:14:13.69
you'd be dead. So, I
can't look at it as being bad,
00:14:13.72\00:14:16.90
but the good cholesterol,
the HDL which is the
00:14:17.46\00:14:20.18
high-density lipoproteins
is on the other end of
00:14:20.21\00:14:22.73
the metabolic spectrum
where it's actually taking
00:14:22.76\00:14:24.70
fats and cholesterol
out of the system, and so
00:14:25.11\00:14:28.09
that's why it's
called good And that type of
00:14:28.12\00:14:30.63
cholesterol is raised
by exercise, not by diet,
00:14:30.66\00:14:33.56
and the total
cholesterol comes down by diet
00:14:33.99\00:14:36.75
not by exercise.
Okay, let's go down a little
00:14:36.78\00:14:40.69
further now, lunge
it down, lunge it down,
00:14:40.72\00:14:44.32
and down, and down, 10
more, there is 1, and 2
00:14:44.99\00:14:53.03
and 3, and 4, and 5, 6,
7, 8, 9 one more and 10,
00:14:54.95\00:15:14.69
back to stepping.
There are many experts out
00:15:14.72\00:15:18.83
there now that are
starting to question the
00:15:18.86\00:15:20.91
effect of some of
the cholesterol lowering
00:15:20.94\00:15:23.41
medications because
what they are doing is
00:15:23.44\00:15:25.47
showing the body not
to produce cholesterol
00:15:25.50\00:15:27.41
when another signal in
the body is telling that it
00:15:27.44\00:15:29.62
needs the
cholesterol And so they are
00:15:29.65\00:15:31.39
questioning what the
long term effect of that
00:15:31.42\00:15:33.11
would be, and I am
even going to speculate
00:15:33.14\00:15:35.71
right now but time will
tell whether or not those
00:15:35.74\00:15:38.34
things actually help
to reduce the effect of
00:15:38.37\00:15:40.60
heart attack, because
remember cholesterol is
00:15:40.63\00:15:43.28
just an indicator of
potential cardiac problems
00:15:43.31\00:15:46.39
because usually when
the cholesterol is higher
00:15:46.42\00:15:48.86
that means they have a
higher chance of having
00:15:48.89\00:15:51.36
some type of cardiac
episode, but it isn't
00:15:51.39\00:15:53.96
always necessarily the
case. So, if you want to lower
00:15:53.99\00:15:57.34
your cholesterol
the best way to do it
00:15:57.37\00:15:59.39
naturally is to drink a
lot of water, get out in
00:15:59.42\00:16:03.33
the sunshine, so
that the body is actually
00:16:03.36\00:16:05.56
converting cholesterol
into vitamin D, and then
00:16:05.59\00:16:08.53
don't eat any
cholesterol And if you stay off
00:16:08.62\00:16:11.31
cholesterol and
stay off high fatty foods
00:16:11.34\00:16:13.73
you automatically see
that cholesterol coming down,
00:16:13.76\00:16:16.49
and then exercise,
exercise, exercise.
00:16:16.93\00:16:19.57
In fact lets go ahead
and speed up since we are
00:16:19.79\00:16:21.78
talking about exercise.
00:16:21.81\00:16:23.18
Exercise has always
been found to be one
00:16:23.21\00:16:29.27
of the more beneficial
things for helping any
00:16:29.30\00:16:31.38
type of cardiac
condition I know Richard at your
00:16:31.41\00:16:35.15
age you probably
think about the cholesterol
00:16:35.18\00:16:37.27
a little bit, I am
sure you had it checked once
00:16:37.30\00:16:38.83
or twice. How is it
doing? It's about 190.
00:16:38.86\00:16:44.08
190, has it ever
been higher. Yeah.
00:16:44.11\00:16:46.47
What it used to be.
220. 220. Jonathan have you
00:16:46.50\00:16:51.14
ever had your cholesterol
checked. Not that I remember
00:16:51.17\00:16:53.37
Okay, I am sure it's
probably pretty good.
00:16:53.40\00:16:54.97
Well my cholesterol
used to be up to 270
00:16:55.77\00:16:57.92
when I was nineteen,
now it's down to 106.
00:16:57.95\00:17:00.66
But, then again I was
eating three pounds of
00:17:01.32\00:17:02.86
meat, a gallon of
milk and half a dozen eggs
00:17:02.89\00:17:04.80
every day, you are
bound to raise your
00:17:04.83\00:17:06.32
cholesterol a little
bit I would think. Yeah.
00:17:06.35\00:17:08.07
Okay, a little
faster, pick your knees up.
00:17:08.75\00:17:15.07
That was back in
my body building days,
00:17:18.69\00:17:20.40
I've been a
vegetarian now for almost thirty
00:17:21.16\00:17:23.13
years and actually
a total vegetarian.
00:17:23.16\00:17:25.94
Okay pick it up,
pick it up, pick it up,
00:17:28.34\00:17:30.11
good Jonathan, okay
25 more seconds there.
00:17:30.14\00:17:34.21
Then we are going
to go an do squats.
00:17:36.35\00:17:37.94
Good job fellows,
good job, good job,
00:17:42.70\00:17:44.73
down to 12, 10, 4,
3, 2, 1. Okay squats,
00:17:45.93\00:17:58.37
okay down and
up, and down, and up,
00:17:58.40\00:18:03.14
and down, and up,
down, up, down, up,
00:18:03.59\00:18:08.64
down, up, down, up,
down, up, down and up,
00:18:09.14\00:18:15.65
and down, and up,
down and up, and down,
00:18:15.68\00:18:20.46
down, down,
down, down, and down,
00:18:21.50\00:18:28.44
and down, keep it
going and down, chest up,
00:18:29.18\00:18:33.25
hips back, keep the
knees over the feet,
00:18:34.05\00:18:36.80
keep a smile on
your face, keep a song
00:18:37.25\00:18:39.65
in your heart, for me
I hope it stays there and
00:18:39.68\00:18:43.48
doesn't come out of my lips.
00:18:43.51\00:18:44.48
Okay, and squat, and
squat, and squat, and squat,
00:18:47.37\00:18:52.84
and squat, and squat,
and squat, keep going,
00:18:53.48\00:18:58.85
we're gonna try
and go for one more
00:18:59.54\00:19:01.73
minute of squats
and then we'll go back
00:19:01.76\00:19:05.51
into stepping again,
and we'll pick up the
00:19:05.54\00:19:09.17
pace for just a
little longer, and then we
00:19:09.20\00:19:11.81
will go into
Jonathan's favorite part of the
00:19:11.84\00:19:13.58
program, well your
favorite program is
00:19:13.61\00:19:16.26
meal time,
Richard's favorite part of the
00:19:16.29\00:19:18.94
program which is
cool down Yeah. Okay,
00:19:18.97\00:19:23.41
and down, and
down, and down, and down,
00:19:26.64\00:19:31.41
chest up, squat down,
squat down, and squat,
00:19:32.00\00:19:37.15
and squat, and squat,
and squat, down to 15 and 10
00:19:37.81\00:19:48.79
Okay back in your step.
00:19:57.61\00:19:58.68
The good thing about
exercise and diet changes
00:20:08.52\00:20:11.01
even in Nathan
Pritikin's death when they
00:20:11.04\00:20:14.75
did the autopsy
they found that a person
00:20:14.78\00:20:16.50
who once had
blocked up arteries now had
00:20:16.53\00:20:18.57
clean arteries due
to good lifestyle habits
00:20:18.60\00:20:21.66
So, there is good news,
but unfortunately cholesterol
00:20:23.24\00:20:27.34
levels are
drastically going up even in our
00:20:27.37\00:20:29.81
youth, and they
find at a young age if a
00:20:29.84\00:20:33.19
young person skips
breakfast they are going
00:20:33.22\00:20:35.77
to have a 10% higher
cholesterol rate than
00:20:35.80\00:20:38.81
those who do have
breakfast Okay, pick it up now.
00:20:38.84\00:20:41.56
Okay fellows, what
we are hoping to do
00:20:48.46\00:20:50.01
here is two minutes
of hard and then we will
00:20:50.04\00:20:55.09
go to our cool down
stage So, right now as these
00:20:55.12\00:20:58.73
guys are
exercising they are into their
00:20:58.76\00:21:01.39
aerobic training
mode which is their oxygen
00:21:01.42\00:21:04.13
transport system and
right now their bodies
00:21:04.16\00:21:06.75
are saying release
the grease, get the fatty
00:21:06.78\00:21:09.58
acids going
through the blood stream,
00:21:09.61\00:21:11.13
a little faster,
knees up and the fatty acids
00:21:11.72\00:21:15.84
are going to the
blood stream in the form of
00:21:15.87\00:21:17.57
triglyceride and
they are going through
00:21:17.60\00:21:20.25
their system and
being metabolized by
00:21:20.28\00:21:22.20
the muscles as
energy, and the nice thing
00:21:22.23\00:21:26.83
about it as after
they're done exercising
00:21:26.86\00:21:28.95
they are still
going to burning fats at a
00:21:28.98\00:21:30.85
higher level for
about the next hour.
00:21:30.88\00:21:32.89
And if you do a
really high intense weight
00:21:34.17\00:21:36.51
training workout
you are actually burning
00:21:36.54\00:21:38.26
fats at a higher level
for the next five to six
00:21:38.29\00:21:40.76
hours after a
workout We did some training
00:21:40.79\00:21:44.96
here but we didn't do
high intense weight training
00:21:44.99\00:21:47.67
It'd put a lot of
more stress on the body
00:21:48.18\00:21:49.60
than what we did
here even though we tried
00:21:49.63\00:21:51.41
to give a good
workout Okay pick it up,
00:21:51.44\00:21:54.01
we got one more
minute to go and then we are
00:21:54.86\00:21:57.40
going to hit cool
down time Richard,
00:21:57.43\00:21:58.78
and looks like you need
to cool down a little bit
00:21:59.63\00:22:01.50
Getting there,
Richard is doing a good job
00:22:02.23\00:22:04.65
He is just a
couple of years older than
00:22:05.03\00:22:06.49
Jonathan, so what was it about
00:22:06.52\00:22:08.40
three years older Richard?
00:22:08.43\00:22:09.46
Let's put it this
way, Jonathan could easily
00:22:15.17\00:22:17.15
be calling you grandpa. Yeah.
00:22:17.18\00:22:18.62
Okay keep pumping up
I have a grand daughter
00:22:22.98\00:22:26.17
older than you You have a grand
00:22:26.20\00:22:27.36
daughter older than
Jonathan Okay pump it up
00:22:27.39\00:22:32.01
But, you said you
didn't know how old he was?
00:22:32.50\00:22:33.85
That's kind like a
zen riddle there Richard
00:22:36.37\00:22:37.97
Okay a little bit
faster, 15 seconds pump it up,
00:22:39.16\00:22:47.82
good job Jonathan.
Jonathan is going to
00:22:49.12\00:22:51.82
enjoy that cool down,
and ready for 3, 2, 1,
00:22:51.85\00:22:57.28
slow it down. Oh
yeah, slow it down.
00:22:57.31\00:23:01.51
This phase of the
training is designed to
00:23:03.63\00:23:05.77
keep the legs moving
So, they keep working
00:23:05.80\00:23:08.59
and circulating the
blood back up to the
00:23:08.62\00:23:10.07
heart while the
heart is going through its
00:23:10.10\00:23:11.99
phase of cooling
down Richard you've drawn
00:23:12.02\00:23:17.13
a lot of blood your
days, so you probably
00:23:17.16\00:23:18.70
have noticed when
you draw the blood
00:23:18.73\00:23:20.19
that there could be
little more fatty substance
00:23:20.22\00:23:21.88
to it even before it's
been check out. Can't you
00:23:21.91\00:23:23.99
Sure. It's milky,
creamy Milky and creamy.
00:23:24.95\00:23:29.64
We had a fellow come
out to our program one time
00:23:31.83\00:23:33.79
who had a
triglyceride level of 2309.
00:23:33.82\00:23:36.92
Triglycerides are
supposed to be 100 or lower and
00:23:37.58\00:23:40.53
in just three weeks
his triglycerides went
00:23:40.56\00:23:42.55
down to 192 and
that was without any
00:23:42.58\00:23:45.53
medication on, in
fact by taking medication
00:23:45.56\00:23:47.83
that's not going to
happen But, if you follow God's
00:23:47.86\00:23:49.96
program it will. We've
seen cholesterol drop as
00:23:49.99\00:23:52.62
much as 250 points
during the three week
00:23:52.65\00:23:55.46
stay at our center
but again somebody who
00:23:55.49\00:23:57.61
is going to drop 250
points has got to have
00:23:57.64\00:23:59.30
a pretty high
cholesterol in the first place.
00:23:59.33\00:24:00.81
So, I've had people
come out before like
00:24:03.25\00:24:05.06
well I wanted to drop
100 points of my cholesterol
00:24:05.09\00:24:07.69
They start out with
a cholesterol level of
00:24:07.72\00:24:09.06
170 and they are
mad that they didn't go
00:24:09.09\00:24:11.00
down 100 points. And
I said, well I got news
00:24:11.03\00:24:12.98
for you that's
not going to happen.
00:24:13.01\00:24:14.67
And you try and
explain to them that
00:24:17.46\00:24:18.76
they should be happy
their cholesterol isn't
00:24:18.79\00:24:20.39
all that high
in the first place.
00:24:20.42\00:24:21.56
Slow it down, slow
it down, we are coming
00:24:24.19\00:24:27.10
down to that
blessed end there Richard
00:24:27.13\00:24:30.12
almost done
with another workout.
00:24:31.16\00:24:32.66
You metabolize a
little more fat, you're
00:24:33.12\00:24:35.17
a little
healthier, little happier than
00:24:35.20\00:24:36.56
you were before,
right You bet. Okay.
00:24:36.59\00:24:38.91
We want you all to suffer
from excessive happiness, okay
00:24:43.36\00:24:46.16
Okay we are winding
down and let's go ahead
00:24:55.04\00:24:57.50
and stretch out, go
ahead and use me as a brace,
00:24:57.53\00:25:00.22
put your right hand
on my shoulder Richard,
00:25:00.25\00:25:02.06
now grab your left
ankle. Okay, and Jonathan's
00:25:02.09\00:25:04.75
got his right
ankle. Jonathan go ahead
00:25:04.78\00:25:07.01
and show him how
to do it if you know
00:25:07.04\00:25:08.57
what way, if they
can't reach their ankle
00:25:08.60\00:25:11.34
we know you are very
well balanced Jonathan,
00:25:11.37\00:25:13.22
but if you can get
to your pant leg that's
00:25:13.61\00:25:15.38
okay too. Okay,
go ahead and get your
00:25:15.41\00:25:18.69
leg and then as you
do this for a while now
00:25:18.72\00:25:21.89
you can go ahead
and take your hand away.
00:25:21.92\00:25:22.89
You become very good at
this Jonathan actually tries
00:25:23.19\00:25:26.45
to sleep in this
position So, okay let's switch.
00:25:26.48\00:25:30.19
For guys like
Richard now, we definitely
00:25:35.29\00:25:37.16
need somebody to help
this out, right. Yeah. Okay,
00:25:37.19\00:25:40.07
we thought we paint
him, painted, put him out
00:25:43.47\00:25:45.70
in front of our
wellness center there.
00:25:45.73\00:25:46.86
Okay hold on, okay
and five more seconds.
00:25:48.79\00:25:53.50
Okay let stretch
the hamstrings now.
00:25:55.92\00:25:57.73
We are going to step
out, upon the left heel,
00:25:58.56\00:26:01.66
keep the right leg
bent, lean forward,
00:26:02.07\00:26:04.22
keep your chest up, and
feel the stretch in the back
00:26:04.51\00:26:08.13
Okay, and switch, right
leg out, up on the heel,
00:26:16.03\00:26:20.15
lean forward into it, chest up.
00:26:20.89\00:26:24.24
Okay good. Okay let's
press the right toe back,
00:26:31.18\00:26:35.07
press your heel to the
ground, stretch the calf
00:26:35.10\00:26:38.48
Alright now let
switch to the left.
00:26:45.68\00:26:47.32
Right leg is bend,
left leg is straight, push
00:26:48.79\00:26:52.09
the heel to the ground.
00:26:52.12\00:26:53.09
Alright, very good.
Thanks a lot fellows.
00:26:59.02\00:27:01.86
We are all
done. When it comes to
00:27:01.89\00:27:06.02
cholesterol if you
are taking a lot of
00:27:06.05\00:27:08.28
medication for that, understand
00:27:08.31\00:27:10.04
something, all that
medication is going to
00:27:10.07\00:27:12.17
have side
effects I would strongly
00:27:12.20\00:27:14.23
suggest you look
at possibly changing
00:27:14.26\00:27:15.77
your lifestyle. I
don't want to go against
00:27:15.80\00:27:17.55
what your
physician is telling you, but
00:27:17.58\00:27:19.34
I know that we see
a lot of people come
00:27:19.37\00:27:20.94
through our center
who are on all sorts of
00:27:20.97\00:27:22.86
drugs to lower
their cholesterol, and by
00:27:22.89\00:27:25.23
the time they leave
the program, they are
00:27:25.26\00:27:26.50
off of them and
they feel so much better,
00:27:26.53\00:27:28.39
and the reality is
it's still uncertain about
00:27:28.84\00:27:31.20
how much those
drugs are going to
00:27:31.23\00:27:32.82
effect your overall
risk of heart disease.
00:27:32.85\00:27:34.90
They will definitely
lower your cholesterol,
00:27:35.33\00:27:36.85
but remember that's
just a one risk factor.
00:27:36.88\00:27:39.51
There are other things
to be considered as well.
00:27:39.89\00:27:41.68
But, do all things
for the proper reason;
00:27:42.16\00:27:43.72
do them for the glory
of God We use the saying
00:27:43.75\00:27:46.06
here on Body and
Spirit of Philippians 4:13
00:27:46.09\00:27:48.27
which says, I can do
all things through Christ
00:27:48.30\00:27:50.30
which strengthens me.
Thank you for joining us
00:27:50.33\00:27:52.28
God bless you. We
look forward to seeing
00:27:52.31\00:27:54.07
you next time on
Body and Spirit Aerobics.
00:27:54.10\00:27:56.29